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Falling Stop ✋ Retrace Stem💥 •Get on all 10 toes •Fall forward/Keep spine straight •Drop Hips & Chest down •Soft Breakdown under Control •Retrace Stem or Curl •Catch, Tuck, Turn

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Matt Park

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11,373 次观看 • 2 年前 •via X (Twitter)

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#PuntFactory Teach Tape 📝 I have said for YEARS - “Shoulders forward, arm relaxed.” Why do I say that? Putting your shoulders forward moves your hips back - think of EVERY movement you do in the weight room to become stronger… cleans, squats, box-jumps, deadlifts etc. THEY. ALL. MIMIC. THIS. MOTION. You are spending that much time under the bar to do what… stand tall & NOT translate onto the field? Shoulders forward = hips back = POWER Shoulders tall = hips underneath or in front of you = LESS HIP EXTENSION AND LESS POWER — Arm relaxed = leverage By keeping your drop arm relaxed you keep the ballin your wheelhouse - think of it as throwing yourself a fastball down the middle. Pushing the ball out to your foot & having your drop arm extended = having to shoot your hips forward at contact & LOSING LEVERAGE! — SHOULDERS FORWARD, ARM RELAXED Keep it up fellas 🤙🏼 PS - if you want to improve, hit me up for virtual film sessions or get down to Nashville to train with the best 👈🏼
2:14

#PuntFactory Teach Tape 📝 I have said for YEARS - “Shoulders forward, arm relaxed.” Why do I say that? Putting your shoulders forward moves your hips back - think of EVERY movement you do in the weight room to become stronger… cleans, squats, box-jumps, deadlifts etc. THEY. ALL. MIMIC. THIS. MOTION. You are spending that much time under the bar to do what… stand tall & NOT translate onto the field? Shoulders forward = hips back = POWER Shoulders tall = hips underneath or in front of you = LESS HIP EXTENSION AND LESS POWER — Arm relaxed = leverage By keeping your drop arm relaxed you keep the ballin your wheelhouse - think of it as throwing yourself a fastball down the middle. Pushing the ball out to your foot & having your drop arm extended = having to shoot your hips forward at contact & LOSING LEVERAGE! — SHOULDERS FORWARD, ARM RELAXED Keep it up fellas 🤙🏼 PS - if you want to improve, hit me up for virtual film sessions or get down to Nashville to train with the best 👈🏼

Aaron Perez

15,156 次观看 • 2 年前

🏠 CHEST DAY – At-Home Execution Breakdown Chest doesn’t grow from reps. It grows from controlled tension. Today’s focus: activating both the clavicular head (upper chest) and sternal head (mid/lower chest) of the pec major while stabilizing through the anterior deltoids and triceps. 🔹 1. Dumbbell Flat Press 4–5 sets (bulk) / 3–4 sets (tone) 10–12 reps • Feet planted. • Shoulder blades retracted (pinch them into the bench). • Lower dumbbells 2–3 seconds until elbows hit ~90°. • Press up and slightly inward to increase pec engagement. • Do NOT lock elbows hard at the top — keep tension on chest. 👉 Cue: “Drive your biceps toward each other.” ⸻ 🔹 2. Incline Dumbbell Press Targets upper chest. • Bench at 30–45° (not too steep). • Keep chest lifted, ribs down. • Lower with control. • Press up on a slight arc — not straight vertical. 👉 If you feel it mostly in shoulders, lower the incline. ⸻ 🔹 3. Cable Chest Fly Isolation movement. • Set cables at mid-chest height. • Soft bend in elbows (don’t turn it into a press). • Stretch fully — let pec fibers lengthen. • Bring handles together and squeeze 1–2 seconds at midline. 👉 Think “hug a tree” not “push forward.” ⸻ 🔹 4. Chest Press Machine Controlled overload. • Keep lower back slightly arched. • Chest up. • Slow eccentric (3 sec down). • Drive through palms, not shoulders. 👉 Stop 1–2 reps before form breaks if bulking. 👉 Go to near failure if toning. ⸻ 🔹 5. Push-Up Finisher Burnout set. • Hands slightly wider than shoulders. • Lower chest to floor with control. • Core tight, glutes engaged. • Push until 1–2 reps shy of failure. ⸻ 📊 Programming Guide 🔸 Toning → 3–4 sets, 10–12 reps, last set near failure 🔸 Bulking → 4–5 sets, progressive overload weekly 🔸 Rest: 60–90 sec 🔸 Tempo: Control the negative. Explode the positive. Muscle responds to tension, not ego. If you train at home, there’s no excuse. Save this for your next chest day. If you want your at-home setup programmed specifically for YOUR physique goals, tap in.
1:18

🏠 CHEST DAY – At-Home Execution Breakdown Chest doesn’t grow from reps. It grows from controlled tension. Today’s focus: activating both the clavicular head (upper chest) and sternal head (mid/lower chest) of the pec major while stabilizing through the anterior deltoids and triceps. 🔹 1. Dumbbell Flat Press 4–5 sets (bulk) / 3–4 sets (tone) 10–12 reps • Feet planted. • Shoulder blades retracted (pinch them into the bench). • Lower dumbbells 2–3 seconds until elbows hit ~90°. • Press up and slightly inward to increase pec engagement. • Do NOT lock elbows hard at the top — keep tension on chest. 👉 Cue: “Drive your biceps toward each other.” ⸻ 🔹 2. Incline Dumbbell Press Targets upper chest. • Bench at 30–45° (not too steep). • Keep chest lifted, ribs down. • Lower with control. • Press up on a slight arc — not straight vertical. 👉 If you feel it mostly in shoulders, lower the incline. ⸻ 🔹 3. Cable Chest Fly Isolation movement. • Set cables at mid-chest height. • Soft bend in elbows (don’t turn it into a press). • Stretch fully — let pec fibers lengthen. • Bring handles together and squeeze 1–2 seconds at midline. 👉 Think “hug a tree” not “push forward.” ⸻ 🔹 4. Chest Press Machine Controlled overload. • Keep lower back slightly arched. • Chest up. • Slow eccentric (3 sec down). • Drive through palms, not shoulders. 👉 Stop 1–2 reps before form breaks if bulking. 👉 Go to near failure if toning. ⸻ 🔹 5. Push-Up Finisher Burnout set. • Hands slightly wider than shoulders. • Lower chest to floor with control. • Core tight, glutes engaged. • Push until 1–2 reps shy of failure. ⸻ 📊 Programming Guide 🔸 Toning → 3–4 sets, 10–12 reps, last set near failure 🔸 Bulking → 4–5 sets, progressive overload weekly 🔸 Rest: 60–90 sec 🔸 Tempo: Control the negative. Explode the positive. Muscle responds to tension, not ego. If you train at home, there’s no excuse. Save this for your next chest day. If you want your at-home setup programmed specifically for YOUR physique goals, tap in.

Y A V

1,287,363 次观看 • 7 个月前

Stop training your core like your spine is disposable. Crunches and sit-ups get all the attention, but they repeatedly flex the lumbar spine under load — not ideal if your back is sensitive. Side planks are different. They train your core to do what it’s actually built to do: 1. resist unwanted movement 2. stabilize your spine 3. support your pelvis 4. strengthen your obliques and quadratus lumborum 5. activate your glute medius 6. improve balance and postural control And they do all of this with minimal spinal flexion. That makes them a more spine-sparing option for many people compared with traditional crunches. The best part? You can scale them easily. 1. Start with knees bent. 2. Hold for 10–20 seconds. 3. Keep your ribs stacked over your pelvis. 4. Breathe. 5. Progress only when you can hold clean form. Your core is not just for looking strong. It’s for keeping your spine, hips, and pelvis working together. CTA: Try 2–3 short side plank holds per side today and notice which side feels weaker.
0:22

Stop training your core like your spine is disposable. Crunches and sit-ups get all the attention, but they repeatedly flex the lumbar spine under load — not ideal if your back is sensitive. Side planks are different. They train your core to do what it’s actually built to do: 1. resist unwanted movement 2. stabilize your spine 3. support your pelvis 4. strengthen your obliques and quadratus lumborum 5. activate your glute medius 6. improve balance and postural control And they do all of this with minimal spinal flexion. That makes them a more spine-sparing option for many people compared with traditional crunches. The best part? You can scale them easily. 1. Start with knees bent. 2. Hold for 10–20 seconds. 3. Keep your ribs stacked over your pelvis. 4. Breathe. 5. Progress only when you can hold clean form. Your core is not just for looking strong. It’s for keeping your spine, hips, and pelvis working together. CTA: Try 2–3 short side plank holds per side today and notice which side feels weaker.

Kristie Leong M.D.

15,800 次观看 • 3 个月前

Parents and coaches of youth athletes... Before worrying about sport specific lessons, a speed training coach or an organized strength and conditioning program take a quick assessment and figure out...can my young athlete do these things: Can you skip in a straight line and in multiple directions? Can you backpedal? Can you crawl 20 yds under control with hips low? Can you crab hold for 30 sec? Can you hop forward/back and side to side on both without putting the other foot down? Can you hang from a bar for more than 30 sec? Can you balance on one leg for 30 sec? Can you stand on one leg and touch the ground without falling over? Can you jump and land without collapsing? Can you take 10 big steps forward (a lunge) with falling over? Can you front shoulder roll, cartwheel, or somersault? All these are simply basic movements that set the foundation to be able to learn more complex athletic/sports specific skills. Youth athletes should be exposed to basic movements early and often and ultimately mastered before attempting to move on to high performance training. #LTAD
0:34

Parents and coaches of youth athletes... Before worrying about sport specific lessons, a speed training coach or an organized strength and conditioning program take a quick assessment and figure out...can my young athlete do these things: Can you skip in a straight line and in multiple directions? Can you backpedal? Can you crawl 20 yds under control with hips low? Can you crab hold for 30 sec? Can you hop forward/back and side to side on both without putting the other foot down? Can you hang from a bar for more than 30 sec? Can you balance on one leg for 30 sec? Can you stand on one leg and touch the ground without falling over? Can you jump and land without collapsing? Can you take 10 big steps forward (a lunge) with falling over? Can you front shoulder roll, cartwheel, or somersault? All these are simply basic movements that set the foundation to be able to learn more complex athletic/sports specific skills. Youth athletes should be exposed to basic movements early and often and ultimately mastered before attempting to move on to high performance training. #LTAD

Jeremy Frisch

446,705 次观看 • 3 年前

Floral Hacks for pretty center piece 🌺 Most grocery-store flowers die in 3–4 days because we treat every stem the same. These simple, flower-specific hacks change that and turn a $12 bunch into a centerpiece that lasts 10–14 days. Start with lilies. Those dark anthers drop pollen that permanently stains tablecloths, skin, and clothing. Snip them off as soon as the buds open (over a paper towel so nothing falls). You keep the dramatic bloom and lose the mess. Roses have “guard petals” — the slightly bruised outer ones that protect the flower in transit. Gently peel 1–2 layers away. The remaining petals open cleaner and the whole flower looks fuller and more expensive. Daffodils and other hollow-stem flowers collapse if you cut them on an angle the way most people do. A clean, straight cut keeps the tube open so water moves freely. Same principle applies to tulips and hyacinths. For open bowls or wide vases, a flower frog or a simple plastic grid (or even a mason-jar lid with holes) is the difference between a sparse arrangement and one that looks professionally designed. It holds every stem exactly where you want it without foam that can harbor bacteria. Quick extra longevity tips that actually work: • Recut stems under running water every 2–3 days • Keep the vase clean and change water daily (bacteria is the real killer) • A tiny pinch of sugar + a drop of bleach or a commercial flower food packet dramatically extends life • Keep arrangements away from ripening fruit and direct heat vents These are not complicated florist secrets. They are just small, specific actions matched to how each flower actually drinks and opens. Once you start treating stems according to their structure instead of one-size-fits-all, everyday flowers look intentional and last long enough to be worth the effort. Save this for the next time you want a pretty table without the wilt.
3:33

Floral Hacks for pretty center piece 🌺 Most grocery-store flowers die in 3–4 days because we treat every stem the same. These simple, flower-specific hacks change that and turn a $12 bunch into a centerpiece that lasts 10–14 days. Start with lilies. Those dark anthers drop pollen that permanently stains tablecloths, skin, and clothing. Snip them off as soon as the buds open (over a paper towel so nothing falls). You keep the dramatic bloom and lose the mess. Roses have “guard petals” — the slightly bruised outer ones that protect the flower in transit. Gently peel 1–2 layers away. The remaining petals open cleaner and the whole flower looks fuller and more expensive. Daffodils and other hollow-stem flowers collapse if you cut them on an angle the way most people do. A clean, straight cut keeps the tube open so water moves freely. Same principle applies to tulips and hyacinths. For open bowls or wide vases, a flower frog or a simple plastic grid (or even a mason-jar lid with holes) is the difference between a sparse arrangement and one that looks professionally designed. It holds every stem exactly where you want it without foam that can harbor bacteria. Quick extra longevity tips that actually work: • Recut stems under running water every 2–3 days • Keep the vase clean and change water daily (bacteria is the real killer) • A tiny pinch of sugar + a drop of bleach or a commercial flower food packet dramatically extends life • Keep arrangements away from ripening fruit and direct heat vents These are not complicated florist secrets. They are just small, specific actions matched to how each flower actually drinks and opens. Once you start treating stems according to their structure instead of one-size-fits-all, everyday flowers look intentional and last long enough to be worth the effort. Save this for the next time you want a pretty table without the wilt.

Bobbi

51,818 次观看 • 1 个月前

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.
0:25

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

Alex Bernier

14,524 次观看 • 1 年前

Omar Cooper Jr. #5 WR/#34 overall Balanced skillset with very few red flags/major weaknesses. Good straight-line athlete, adequate size, excellent COD/fluidity. Played slot (83.3%) in '25 & Z (90.3%) in '24 - probably a slot in the NFL, but showed he can at least survive vs. press. Strengths: - Speed, C.O.D., & technique to separate from/stack man coverage at all 3 levels - Advanced salesmanship & sudden transitions as a route runner. Good feel for attacking leverage & turning the DB's hips - Changes speed down the stem to disguise his route & delay/rush the defender’s break - Separated consistently on digs/posts/outs/corners/sail routes. Very effective rocker step - Dangerous blend of elusiveness & contact balance after the catch - Led this WR class in missed tackles forced (27) & ranked 2nd in Yds After Contact/Rec (5.6) - 4.2% career drop rate - Body control, balance, & hand-eye-foot coordination to secure acrobatic catches Weaknesses: - Struggles to play through contact at the stem & breakpoint. Too easily knocked off schedule by grabby coverage - Inexperienced running curls & comebacks (19 routes/0 targets in 2025) - Needs to speed up his internal clock & get in/out of breaks more efficiently. Occasionally wastes time setting up/gathering into breaks - Had issues disguising routes & separating vs. trail technique - Struggles to win on quick slants vs. press-man. Needs a more convincing outside fake to set up the diamond release & a more explosive crossover step to gain separation - Gets stalled by quick jams at the LOS. Can sometimes dodge the punch, but it takes him a while to release through contact
5:15

Omar Cooper Jr. #5 WR/#34 overall Balanced skillset with very few red flags/major weaknesses. Good straight-line athlete, adequate size, excellent COD/fluidity. Played slot (83.3%) in '25 & Z (90.3%) in '24 - probably a slot in the NFL, but showed he can at least survive vs. press. Strengths: - Speed, C.O.D., & technique to separate from/stack man coverage at all 3 levels - Advanced salesmanship & sudden transitions as a route runner. Good feel for attacking leverage & turning the DB's hips - Changes speed down the stem to disguise his route & delay/rush the defender’s break - Separated consistently on digs/posts/outs/corners/sail routes. Very effective rocker step - Dangerous blend of elusiveness & contact balance after the catch - Led this WR class in missed tackles forced (27) & ranked 2nd in Yds After Contact/Rec (5.6) - 4.2% career drop rate - Body control, balance, & hand-eye-foot coordination to secure acrobatic catches Weaknesses: - Struggles to play through contact at the stem & breakpoint. Too easily knocked off schedule by grabby coverage - Inexperienced running curls & comebacks (19 routes/0 targets in 2025) - Needs to speed up his internal clock & get in/out of breaks more efficiently. Occasionally wastes time setting up/gathering into breaks - Had issues disguising routes & separating vs. trail technique - Struggles to win on quick slants vs. press-man. Needs a more convincing outside fake to set up the diamond release & a more explosive crossover step to gain separation - Gets stalled by quick jams at the LOS. Can sometimes dodge the punch, but it takes him a while to release through contact

James Foster

37,010 次观看 • 8 个月前

45° Extension Tips: 1) Set pad height so the top is at the base of your pelvis….this is a MAJOR KEY as it will will give the hips freedom to move/ensure range of motion isn’t restricted turning it into a Lower Back dominant movement 2) Neutral neck/spine….keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week
0:31

45° Extension Tips: 1) Set pad height so the top is at the base of your pelvis….this is a MAJOR KEY as it will will give the hips freedom to move/ensure range of motion isn’t restricted turning it into a Lower Back dominant movement 2) Neutral neck/spine….keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

Dean Turner

14,076 次观看 • 4 天前

Tips to help you PERFECT the exercise that many are calling: “The ULTIMATE replacement for Deadlifts” 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week
0:24

Tips to help you PERFECT the exercise that many are calling: “The ULTIMATE replacement for Deadlifts” 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

Dean Turner

53,168 次观看 • 2 个月前

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!
3:50

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

Alex Bernier

380,762 次观看 • 2 年前

People today walk around with the stiffest hips, and the implications are disastrous. You set yourself up for chronic pain and bad posture for the rest of your life. Take control now before it's too late. These 10 stretches will free your hips from their misery: The best time to do these stretches is before bed, as you unload all the tension accumulated throughout the day and achieve a deeper sleep. 1 - Half Frog Stretch (0:06) 3 x 30-60s/side This one is excellent for your inner thighs and hip flexors. You also stretch your abdominals. 2 - Seated Crossed Leg Reach Forward Stretch (0:14) 3 x 30-60s This stretch also hits the lats that sit right above your hips. Some of you may be unable to reach forward with your legs crossed. The first milestone is to touch the floor with your hands and then slide them forward. 3 - Seated Pigeon Stretch (0:23) 3 x 30-60s/leg Today, one of my clients felt a massive pull just by crossing his leg and pushing down. Forget leaning forward! The goal is to bring your chest down to your leg while keeping your back straight. Push your hips back toward the wall behind you to lower your torso. 4 - Seated Glute Strech (0:32) 3 x 30-60s/leg The difference between this stretch and the Seated Pigeon is that you curl your upper back to lower your head to your leg. 5 - Lying Glute Stretch (0:43) 3 x 30-60s/leg Lying on your back with one leg crossed. Pull the other leg toward your chest and hold. 6 - Pigeon Stretch (0:52) 3 x 30-60s/leg This stretch never fails to open my clients' hips, though many will feel enough of a pull by simply crossing one leg. The goal is to reach forward and lower your torso parallel to the floor. 7 - Glute Bridge with External Rotation (1:00) 3 x 10-12/leg This one is great because you strengthen one leg and stretch the other. Due to a lack of strength or mobility, you might have to rotate with a bent leg before moving onto a straightened one. 8 - Frog Stretch (1:05) 3 x 30-60s The frog stretch is amazing for your inner thigh muscles. Start kneeling with your elbows on the floor and your feet pointing outward. Slide backward and hold. 9 - Crossed-Leg Glute Bridge (1:14) 3 x 30-60s/leg Here is another Glute Bridge variation where you strengthen one leg and stretch the other. You feel the hip opening up at the top, so hold it there and rotate your knee away from your body to increase the pull. 10 - V Stretch (1:23) 3 x 30-60s You can do this stretch with your legs up in the air or against a wall. // Start taking care of your hips now before they turn into stone. Reversing the stiffness becomes much more painful and takes much longer if you let it fester over the years. You'll feel much more relaxed and move smoother once you eliminate all the excess pressure.
1:35

People today walk around with the stiffest hips, and the implications are disastrous. You set yourself up for chronic pain and bad posture for the rest of your life. Take control now before it's too late. These 10 stretches will free your hips from their misery: The best time to do these stretches is before bed, as you unload all the tension accumulated throughout the day and achieve a deeper sleep. 1 - Half Frog Stretch (0:06) 3 x 30-60s/side This one is excellent for your inner thighs and hip flexors. You also stretch your abdominals. 2 - Seated Crossed Leg Reach Forward Stretch (0:14) 3 x 30-60s This stretch also hits the lats that sit right above your hips. Some of you may be unable to reach forward with your legs crossed. The first milestone is to touch the floor with your hands and then slide them forward. 3 - Seated Pigeon Stretch (0:23) 3 x 30-60s/leg Today, one of my clients felt a massive pull just by crossing his leg and pushing down. Forget leaning forward! The goal is to bring your chest down to your leg while keeping your back straight. Push your hips back toward the wall behind you to lower your torso. 4 - Seated Glute Strech (0:32) 3 x 30-60s/leg The difference between this stretch and the Seated Pigeon is that you curl your upper back to lower your head to your leg. 5 - Lying Glute Stretch (0:43) 3 x 30-60s/leg Lying on your back with one leg crossed. Pull the other leg toward your chest and hold. 6 - Pigeon Stretch (0:52) 3 x 30-60s/leg This stretch never fails to open my clients' hips, though many will feel enough of a pull by simply crossing one leg. The goal is to reach forward and lower your torso parallel to the floor. 7 - Glute Bridge with External Rotation (1:00) 3 x 10-12/leg This one is great because you strengthen one leg and stretch the other. Due to a lack of strength or mobility, you might have to rotate with a bent leg before moving onto a straightened one. 8 - Frog Stretch (1:05) 3 x 30-60s The frog stretch is amazing for your inner thigh muscles. Start kneeling with your elbows on the floor and your feet pointing outward. Slide backward and hold. 9 - Crossed-Leg Glute Bridge (1:14) 3 x 30-60s/leg Here is another Glute Bridge variation where you strengthen one leg and stretch the other. You feel the hip opening up at the top, so hold it there and rotate your knee away from your body to increase the pull. 10 - V Stretch (1:23) 3 x 30-60s You can do this stretch with your legs up in the air or against a wall. // Start taking care of your hips now before they turn into stone. Reversing the stiffness becomes much more painful and takes much longer if you let it fester over the years. You'll feel much more relaxed and move smoother once you eliminate all the excess pressure.

Alex Bernier

413,427 次观看 • 2 年前

NEW: Los Angeles Resident says ICE protests are getting worse not better “They're trying to make it seem like Los Angeles under control and not under siege — They're f*cking lying to you” “So I live in the heart of downtown Los Angeles and I live where all these ICE protests are currently happening. And I've been talking about them since they first started. Let me tell you, it's not getting better. Don't listen to the media. They're f*cking lying to you. They're trying to make it seem like Los Angeles under control and not under siege. It is under siege, okay. I woke up today and more businesses were looted, robbed, destroyed, cars burned, bricks thrown, fucking graffiti all over the walls. Our fucking city is under siege. It is in no way under control This is the typical left wing narrative bullsh*t that, that they're trying to show you the peaceful side of the protest on TV. Only maybe fucking 10 or 15% of it is peaceful. The rest of it is a bunch of psychopaths in f*cking masks and fucking leaf blowers in hand and fucking helmets on fucking hard hats thinking that they're going to some type of f*cking war, when in all reality they're just a bunch of immature assholes that are unemployed who just want to bring destruction to the f*cking city and want to rob everybody because they're angry at themselves, because their life sucks and they can't accept that their shortcomings are simply because they're failures. And we have to deal with this. So in order for this to stop, we need to put in some type of curfew and the curfew needs to be noon. You want to protest, you can protest in the morning from 7am to noon or 8am to fucking noon, and then that's it. You're on the street, you get detained, you get taken into custody. This needs to stop. We cannot have LA turn into some crazy shithole with a bunch of criminals who are not doing this to help illegals. They're doing this so they could rob and destroy the city.”
1:33

NEW: Los Angeles Resident says ICE protests are getting worse not better “They're trying to make it seem like Los Angeles under control and not under siege — They're f*cking lying to you” “So I live in the heart of downtown Los Angeles and I live where all these ICE protests are currently happening. And I've been talking about them since they first started. Let me tell you, it's not getting better. Don't listen to the media. They're f*cking lying to you. They're trying to make it seem like Los Angeles under control and not under siege. It is under siege, okay. I woke up today and more businesses were looted, robbed, destroyed, cars burned, bricks thrown, fucking graffiti all over the walls. Our fucking city is under siege. It is in no way under control This is the typical left wing narrative bullsh*t that, that they're trying to show you the peaceful side of the protest on TV. Only maybe fucking 10 or 15% of it is peaceful. The rest of it is a bunch of psychopaths in f*cking masks and fucking leaf blowers in hand and fucking helmets on fucking hard hats thinking that they're going to some type of f*cking war, when in all reality they're just a bunch of immature assholes that are unemployed who just want to bring destruction to the f*cking city and want to rob everybody because they're angry at themselves, because their life sucks and they can't accept that their shortcomings are simply because they're failures. And we have to deal with this. So in order for this to stop, we need to put in some type of curfew and the curfew needs to be noon. You want to protest, you can protest in the morning from 7am to noon or 8am to fucking noon, and then that's it. You're on the street, you get detained, you get taken into custody. This needs to stop. We cannot have LA turn into some crazy shithole with a bunch of criminals who are not doing this to help illegals. They're doing this so they could rob and destroy the city.”

Wall Street Apes

51,306 次观看 • 1 年前

The housing market is frozen. Prices are up, inventory is down, and with mortgage rates stuck above 7%, both buyers and sellers are paralyzed. Everyone is praying the Fed will cut rates, but let me be clear: it's NOT happening anytime soon. Powell is not moving until he knows exactly where tariffs land. Right now, CEOs across America have no idea if they are facing a 10% tariff or a 35% tariff, and that kind of uncertainty makes it impossible for the Fed to predict inflation. So the safest move is to sit on their hands and do nothing. Here’s the reality... Unless mortgage rates drop to around 5.5%, housing is not going to turn. At these levels, first-time buyers are going to end up with homes much smaller than they ever imagined, simply to keep payments under control. This isn't doom and gloom, it's the truth. If you're waiting for the Fed to ride in and save the housing market, stop dreaming. Plan for today’s rates, not fantasy rates.
3:57

The housing market is frozen. Prices are up, inventory is down, and with mortgage rates stuck above 7%, both buyers and sellers are paralyzed. Everyone is praying the Fed will cut rates, but let me be clear: it's NOT happening anytime soon. Powell is not moving until he knows exactly where tariffs land. Right now, CEOs across America have no idea if they are facing a 10% tariff or a 35% tariff, and that kind of uncertainty makes it impossible for the Fed to predict inflation. So the safest move is to sit on their hands and do nothing. Here’s the reality... Unless mortgage rates drop to around 5.5%, housing is not going to turn. At these levels, first-time buyers are going to end up with homes much smaller than they ever imagined, simply to keep payments under control. This isn't doom and gloom, it's the truth. If you're waiting for the Fed to ride in and save the housing market, stop dreaming. Plan for today’s rates, not fantasy rates.

Kevin O'Leary aka Mr. Wonderful

119,956 次观看 • 1 年前

🏴‍☠️🔥 FC Pirate 3421 🔥🏴‍☠️ ☠️ Are you ready to take on the seven seas and plunder like a real pirate? 🏴‍☠️ ☠️ With this tactic you will be able to beat the high press and dominate your opponent. ☠️ Testers who never had qualified to WL have now qualified for the first time using this tactic. 🏴‍☠️ If you are having success with this tactic (or not) I would love a short review in the comments. Would mean a lot ❤️ ❤️ & ♻️ 💣 KEY POINTS 💣 🔒 LM and RM will stay wide so you can switch play to either of them all the time. 🔒 Your CM’s need to have M/H work rates. You can go with one on H/H. But you don’t want them to go forward, you need them to recycle possession around the opponents box. 🔒 LM/RM you want H/H work rates, H/M can work. They will get into scoring opportunities so finishing attributes is a plus. 🔒 ST will drop down to help build up play here you ideally want someone who can pass and finish. 🔒 CF’s are your main goal scorers 🔒 If you need to control possession more turn of get into box on LM/RM so they keep staying wide in the final third. 🔒 If you are chasing a goal, turn off come back on LM/RM.
0:25

🏴‍☠️🔥 FC Pirate 3421 🔥🏴‍☠️ ☠️ Are you ready to take on the seven seas and plunder like a real pirate? 🏴‍☠️ ☠️ With this tactic you will be able to beat the high press and dominate your opponent. ☠️ Testers who never had qualified to WL have now qualified for the first time using this tactic. 🏴‍☠️ If you are having success with this tactic (or not) I would love a short review in the comments. Would mean a lot ❤️ ❤️ & ♻️ 💣 KEY POINTS 💣 🔒 LM and RM will stay wide so you can switch play to either of them all the time. 🔒 Your CM’s need to have M/H work rates. You can go with one on H/H. But you don’t want them to go forward, you need them to recycle possession around the opponents box. 🔒 LM/RM you want H/H work rates, H/M can work. They will get into scoring opportunities so finishing attributes is a plus. 🔒 ST will drop down to help build up play here you ideally want someone who can pass and finish. 🔒 CF’s are your main goal scorers 🔒 If you need to control possession more turn of get into box on LM/RM so they keep staying wide in the final third. 🔒 If you are chasing a goal, turn off come back on LM/RM.

FC Pirate 🏴‍☠️

255,294 次观看 • 2 年前

How to Safely Remove a Tree Leaning on a House Roof. Good job done right. When a massive tree falls and wedges itself directly against a roofline, you can't just start hacking away blindly. One wrong cut can send thousands of pounds crashing down, destroying the structure. Here is how to systematically dismantle a high-stress leaners using a secure rigging setup. Step 1: Assess and Rig for Tension Before a chainsaw ever starts up, you must counter the gravity pulling the tree into the house. Identify a sturdy, healthy anchor tree nearby. Run a heavy-duty rigging line and pulley system from the high point of the fallen tree back to your anchor. Tension the lines to absorb the weight so the tree is suspended rather than resting entirely on the shingles. Step 2: Clear the Shingle-Side Limbs With the main weight supported, start by removing the smaller branches directly contacting the roof. Make precise relief cuts on smaller limbs to prevent binding. Work carefully from the roof surface, clearing debris immediately to keep a clear, slip-free footing. Step 3: Section the Upper Trunk Never try to take the whole trunk down at once. It must be chunked down piece by piece. Secure a dynamic rigging strap tightly around the segment you intend to cut. Make a clean top-cut while a ground crew member mans the lowering line. Once severed, let the rigging system catch the weight, suspend it mid-air, and smoothly swing or lower it away from the building. Step 4: Work Your Way Down the Main Stem Repeat the sectioning process, gradually moving down toward the root ball. Keep communication tight with your ground crew to ensure they are clear of the drop zone. Let the tensioned ropes do the heavy lifting, keeping the trunk controlled and preventing it from rolling or twisting onto the house. Step 5: The Final Drop Once the trunk is short enough and no longer poses a threat to the roof structure, release the rigging lines or make a final directional cut to safely drop the remaining base log flat to the ground. ⚠️ Safety Notice: Tree work under structural tension is incredibly unpredictable. Always wear proper PPE, use certified rigging gear, and ensure your ground crew knows how to operate the lines safely!
4:49

How to Safely Remove a Tree Leaning on a House Roof. Good job done right. When a massive tree falls and wedges itself directly against a roofline, you can't just start hacking away blindly. One wrong cut can send thousands of pounds crashing down, destroying the structure. Here is how to systematically dismantle a high-stress leaners using a secure rigging setup. Step 1: Assess and Rig for Tension Before a chainsaw ever starts up, you must counter the gravity pulling the tree into the house. Identify a sturdy, healthy anchor tree nearby. Run a heavy-duty rigging line and pulley system from the high point of the fallen tree back to your anchor. Tension the lines to absorb the weight so the tree is suspended rather than resting entirely on the shingles. Step 2: Clear the Shingle-Side Limbs With the main weight supported, start by removing the smaller branches directly contacting the roof. Make precise relief cuts on smaller limbs to prevent binding. Work carefully from the roof surface, clearing debris immediately to keep a clear, slip-free footing. Step 3: Section the Upper Trunk Never try to take the whole trunk down at once. It must be chunked down piece by piece. Secure a dynamic rigging strap tightly around the segment you intend to cut. Make a clean top-cut while a ground crew member mans the lowering line. Once severed, let the rigging system catch the weight, suspend it mid-air, and smoothly swing or lower it away from the building. Step 4: Work Your Way Down the Main Stem Repeat the sectioning process, gradually moving down toward the root ball. Keep communication tight with your ground crew to ensure they are clear of the drop zone. Let the tensioned ropes do the heavy lifting, keeping the trunk controlled and preventing it from rolling or twisting onto the house. Step 5: The Final Drop Once the trunk is short enough and no longer poses a threat to the roof structure, release the rigging lines or make a final directional cut to safely drop the remaining base log flat to the ground. ⚠️ Safety Notice: Tree work under structural tension is incredibly unpredictable. Always wear proper PPE, use certified rigging gear, and ensure your ground crew knows how to operate the lines safely!

Chuckling Charlie

37,244 次观看 • 3 个月前

How to undo hours of sitting in 60 seconds: Physical therapist Dr. John Rusin uses this tool with clients as a reset between long stretches at a desk or on a phone, and it requires no equipment. Get into what he calls a Superman position: 1. Stand up, put the phone down, take one step away from the desk 2. Extend the upper back, open the chest, lift through the sternum 3. Arms out and back, rotated so the palms turn outward 4. Pull the shoulder blades down and back 5. Look up, letting the neck extend 6. Take a deep breath in 7. Squeeze the glutes hard (Rusin calls this the most important step) Hold, release, and run it a couple of times. That's the whole thing. Why it works is mostly what it's the opposite of. Sitting flexes the spine, rounds the shoulders, drops the head forward, and shuts the glutes off. Every piece of this position reverses one of those. Rusin's framing is that it resets both the mechanical system and the nervous system in under a minute. The practical result is the same: you stand differently afterward, and the next hour at the desk starts from a better place. The best mobility tool is usually the one you'll actually do at 2pm on a Tuesday. This one takes a minute.
0:47

How to undo hours of sitting in 60 seconds: Physical therapist Dr. John Rusin uses this tool with clients as a reset between long stretches at a desk or on a phone, and it requires no equipment. Get into what he calls a Superman position: 1. Stand up, put the phone down, take one step away from the desk 2. Extend the upper back, open the chest, lift through the sternum 3. Arms out and back, rotated so the palms turn outward 4. Pull the shoulder blades down and back 5. Look up, letting the neck extend 6. Take a deep breath in 7. Squeeze the glutes hard (Rusin calls this the most important step) Hold, release, and run it a couple of times. That's the whole thing. Why it works is mostly what it's the opposite of. Sitting flexes the spine, rounds the shoulders, drops the head forward, and shuts the glutes off. Every piece of this position reverses one of those. Rusin's framing is that it resets both the mechanical system and the nervous system in under a minute. The practical result is the same: you stand differently afterward, and the next hour at the desk starts from a better place. The best mobility tool is usually the one you'll actually do at 2pm on a Tuesday. This one takes a minute.

Andy Galpin, PhD

70,021 次观看 • 20 天前

Malcolm Gladwell revealed why you shouldn't go to Harvard: 1. America does not have a shortage of students who want science and math degrees. It has a shortage of students who finish them. Half of all high school seniors who intend to study STEM drop out by the end of their second year. The problem is not interest. It is persistence. 2. The obvious assumption is that smarter students persist longer. So Gladwell tested it. At Hartwick College, a small liberal arts school in New York, the top third of math SAT scorers took the majority of STEM degrees. The bottom third dropped out in large numbers. The data seemed to confirm it. Smarter kids stick around longer. 3. Then he looked at Harvard. The bottom third of Harvard's math SAT scores are equal to the top third at Hartwick. By the logic above, everyone at Harvard should graduate with a STEM degree. They are all brilliant. Nobody should be dropping out. 4. Harvard showed the exact same pattern as Hartwick. Top students graduated. Bottom students dropped out like flies. Even though the bottom Harvard students were objectively brilliant by any global standard. Something else entirely was driving the dropout rate. 5. That something is called relative deprivation theory. Human beings do not measure themselves against the world. They measure themselves against the people immediately around them. A Harvard student in the bottom third does not think I am in the top one percent of all students globally. They think that kid next to me keeps getting everything right and I keep getting it wrong. So they quit. 6. The research from UCLA puts a specific number on it. Your odds of graduating with a STEM degree fall by two percentage points for every ten point increase in the average SAT score of your peers. Choose Harvard over the University of Maryland and your chance of finishing a STEM degree drops by thirty percent. Thirty percent. Just to put a brand name on your resume. 7. Relative position matters more than absolute position when it comes to confidence, motivation, and self belief. The eightieth percentile student at Harvard looks up at the people above them and feels like they cannot compete. The number one student at a state school feels like they can conquer the world. That feeling drives everything. 8. The practical hiring implication is radical. Class rank matters more than institution name. Gladwell argues companies should have a don't ask don't tell policy for where someone went to college. Hiring only from top schools means missing the top students from every other school. That is not smart hiring. That is brand worship. 9. When choosing a college, never go to the best school you get into. Go to the school where you are guaranteed to be near the top of your class. Being a big fish in a smaller pond does not just feel better. It statistically produces better outcomes than being a small fish in the most prestigious pond available. 10. So why do we keep choosing Harvard over Maryland? Because we are flattered. Because the acceptance letter feels like validation. Because we make an irrational decision in a moment of enormous flattery and call it ambition. Gladwell's conclusion is simple and brutal. When we have the chance to join an elite institution we do things that are genuinely against our own interest and we feel great about it the whole time.
8:32

Malcolm Gladwell revealed why you shouldn't go to Harvard: 1. America does not have a shortage of students who want science and math degrees. It has a shortage of students who finish them. Half of all high school seniors who intend to study STEM drop out by the end of their second year. The problem is not interest. It is persistence. 2. The obvious assumption is that smarter students persist longer. So Gladwell tested it. At Hartwick College, a small liberal arts school in New York, the top third of math SAT scorers took the majority of STEM degrees. The bottom third dropped out in large numbers. The data seemed to confirm it. Smarter kids stick around longer. 3. Then he looked at Harvard. The bottom third of Harvard's math SAT scores are equal to the top third at Hartwick. By the logic above, everyone at Harvard should graduate with a STEM degree. They are all brilliant. Nobody should be dropping out. 4. Harvard showed the exact same pattern as Hartwick. Top students graduated. Bottom students dropped out like flies. Even though the bottom Harvard students were objectively brilliant by any global standard. Something else entirely was driving the dropout rate. 5. That something is called relative deprivation theory. Human beings do not measure themselves against the world. They measure themselves against the people immediately around them. A Harvard student in the bottom third does not think I am in the top one percent of all students globally. They think that kid next to me keeps getting everything right and I keep getting it wrong. So they quit. 6. The research from UCLA puts a specific number on it. Your odds of graduating with a STEM degree fall by two percentage points for every ten point increase in the average SAT score of your peers. Choose Harvard over the University of Maryland and your chance of finishing a STEM degree drops by thirty percent. Thirty percent. Just to put a brand name on your resume. 7. Relative position matters more than absolute position when it comes to confidence, motivation, and self belief. The eightieth percentile student at Harvard looks up at the people above them and feels like they cannot compete. The number one student at a state school feels like they can conquer the world. That feeling drives everything. 8. The practical hiring implication is radical. Class rank matters more than institution name. Gladwell argues companies should have a don't ask don't tell policy for where someone went to college. Hiring only from top schools means missing the top students from every other school. That is not smart hiring. That is brand worship. 9. When choosing a college, never go to the best school you get into. Go to the school where you are guaranteed to be near the top of your class. Being a big fish in a smaller pond does not just feel better. It statistically produces better outcomes than being a small fish in the most prestigious pond available. 10. So why do we keep choosing Harvard over Maryland? Because we are flattered. Because the acceptance letter feels like validation. Because we make an irrational decision in a moment of enormous flattery and call it ambition. Gladwell's conclusion is simple and brutal. When we have the chance to join an elite institution we do things that are genuinely against our own interest and we feel great about it the whole time.

Brad

366,881 次观看 • 3 个月前

This seven-day stretching routine is for tense people. You relax your mind by clearing the excess pressure stored in your body. The stretches target typical tension hot spots and create more space around your joints. Turn your stress around in less than 15 mins/day: Day 1 Prone Around the World (0:06) 3 x 10-20 reps - Start: Lying face down on the floor, arms straight by your sides, palms facing sideways. - Rotate your arms to have them ahead of you with your palms facing the floor. - Return to starting position. - This stretch is dynamic - Repeat 10-20x Standing Quad Stretch (0:12) Hold for 30-60s/leg - Start: Standing next to a wall. - Grab your ankle and pull it toward you, hold. Calf Wall Stretch (0:22) 3 x 30-60s - Start: Hands on a wall, one foot ahead of the other. - Align the front foot with the other and hold. - Ensure your legs are straight, knees locked. Day 2 Standing Chest Stretch (0:32) Hold for 30-60s/arm - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Lying Crossed-Leg Stretch (0:41) Hold for 30-60s/leg - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Lying Leg-Up Hamstring Stretch (0:51) Hold for 30-60s/leg - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Day 3 Cobra Stretch (1:00) Hold for 30-60s - Start: Lying on your stomach, hands flat in front of you, arms bent like a push-up. - Use your hands to straighten your arms and push your torso off the floor, bringing your head as high as possible. - Look up and hold. Standing Wrist flexor Stretch (1:11) Hold for 30-60s - Start: Standing up, one arm in front of you with your palm facing the ceiling. - Use your other hand to pull your fingers toward you and hold, then switch sides. Sitting Toe Pointing Stretch (1:20) Hold for 30-60s - Start: Sit on the floor with your legs straight ahead. - Point your toes forward and hold, then point them toward you and hold. Day 4 Supine Around the World (1:36) Repeat 10-20x - Start: Lying on your back, arms straight by your sides, palms facing up. - Rotate your arms to have them behind you. - Return to starting position. - Repeat 10-20x All-Fours Quad Stretch (1:42) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Grab one ankle and pull it towards you. Hold. - Use an elastic or a towel if you cannot reach your ankle. Lying Leg Tuck Hip Stretch (1:52) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Straighten one leg toward the back, and cross the other in front of you. - Hold this position. Day 5 Kneeling Lat Dynamic Stretch (2:04) Repeat 10-20x - Start: Hands and knees on the floor. Palm up. - Slide one arm as far forward as possible. - Return to starting position. - This stretch is dynamic - Repeat 10-20x. Dynamic Overhead Chest Stretch (2:10) Repeat 10-20x - Start: Standing, arms by your sides. - Lift your arms above and behind your head, hands together. - Lower them back by your sides. - This stretch is dynamic - Repeat 10-20x. Deep Split Squat (2:17) Repeat 10-20x - Start: Standing in a split position, front foot flat, the other foot has heel off the floor, torso upright. - Drive your knee past your toes, keeping the back leg as straight as possible. You may have to bend your knee is too stiff. - This stretch is dynamic - Repeat 10-12x. Day 6 Overhead Triceps Stretch (2:26) Hold for 30-60s/arm - Start: Standing, put your hand behind your head. - Pull your elbow with your other as far down as possible. - Hold. Kneeling Back Rotation Stretch (2:35) Hold for 30-60s/side - Start: Knees and one hand on the floor. - Rotate your arm to point toward the ceiling or, as close as possible to that position, hold it at the top. Kneeling Calf-Ham Stretch (2:44) Hold for 30-60s/leg - Start: One knee on the floor, the other leg straight ahead of you with toes pointing toward the ceiling. - Lean forward to touch your toes or get as close to them as possible. - Do not force it. - Hold where your range of motion stops. Day 7 Deep Squat Twist (2:57) Repeat 10-20x/side - Start: Deep Squat position, elbows against your knees. - Rotate one arm toward the ceiling or as close as possible. - Rotate back to the starting position, then repeat on the opposite side. - Do not force the range of motion. Dynamic Kneeling Neck Stretch (3:05) Repeat 10-20x - Start: Hands and knees on the floor. - Lift your chin as high as possible. - Lower your head back to the starting position. - Do not force it any higher than you can reach. - This stretch is dynamic - Repeat 10-20x. Wide Leg Adductor Stretch (3:14) Hold for 30-60s - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Walk your hands as far forward as possible. - Hold the position. - Do not force the range of motion. // The goal of this routine is to show you a simple way to calm your body and mind during times of stress, while improving your mobility and protecting yourself from future chronic pain. You don't have to aspire to bend like a pretzel to benefit from the powers of stretching. Start today, and you'll feel like a different person by the end of the week.
3:25

This seven-day stretching routine is for tense people. You relax your mind by clearing the excess pressure stored in your body. The stretches target typical tension hot spots and create more space around your joints. Turn your stress around in less than 15 mins/day: Day 1 Prone Around the World (0:06) 3 x 10-20 reps - Start: Lying face down on the floor, arms straight by your sides, palms facing sideways. - Rotate your arms to have them ahead of you with your palms facing the floor. - Return to starting position. - This stretch is dynamic - Repeat 10-20x Standing Quad Stretch (0:12) Hold for 30-60s/leg - Start: Standing next to a wall. - Grab your ankle and pull it toward you, hold. Calf Wall Stretch (0:22) 3 x 30-60s - Start: Hands on a wall, one foot ahead of the other. - Align the front foot with the other and hold. - Ensure your legs are straight, knees locked. Day 2 Standing Chest Stretch (0:32) Hold for 30-60s/arm - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Lying Crossed-Leg Stretch (0:41) Hold for 30-60s/leg - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Lying Leg-Up Hamstring Stretch (0:51) Hold for 30-60s/leg - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Day 3 Cobra Stretch (1:00) Hold for 30-60s - Start: Lying on your stomach, hands flat in front of you, arms bent like a push-up. - Use your hands to straighten your arms and push your torso off the floor, bringing your head as high as possible. - Look up and hold. Standing Wrist flexor Stretch (1:11) Hold for 30-60s - Start: Standing up, one arm in front of you with your palm facing the ceiling. - Use your other hand to pull your fingers toward you and hold, then switch sides. Sitting Toe Pointing Stretch (1:20) Hold for 30-60s - Start: Sit on the floor with your legs straight ahead. - Point your toes forward and hold, then point them toward you and hold. Day 4 Supine Around the World (1:36) Repeat 10-20x - Start: Lying on your back, arms straight by your sides, palms facing up. - Rotate your arms to have them behind you. - Return to starting position. - Repeat 10-20x All-Fours Quad Stretch (1:42) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Grab one ankle and pull it towards you. Hold. - Use an elastic or a towel if you cannot reach your ankle. Lying Leg Tuck Hip Stretch (1:52) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Straighten one leg toward the back, and cross the other in front of you. - Hold this position. Day 5 Kneeling Lat Dynamic Stretch (2:04) Repeat 10-20x - Start: Hands and knees on the floor. Palm up. - Slide one arm as far forward as possible. - Return to starting position. - This stretch is dynamic - Repeat 10-20x. Dynamic Overhead Chest Stretch (2:10) Repeat 10-20x - Start: Standing, arms by your sides. - Lift your arms above and behind your head, hands together. - Lower them back by your sides. - This stretch is dynamic - Repeat 10-20x. Deep Split Squat (2:17) Repeat 10-20x - Start: Standing in a split position, front foot flat, the other foot has heel off the floor, torso upright. - Drive your knee past your toes, keeping the back leg as straight as possible. You may have to bend your knee is too stiff. - This stretch is dynamic - Repeat 10-12x. Day 6 Overhead Triceps Stretch (2:26) Hold for 30-60s/arm - Start: Standing, put your hand behind your head. - Pull your elbow with your other as far down as possible. - Hold. Kneeling Back Rotation Stretch (2:35) Hold for 30-60s/side - Start: Knees and one hand on the floor. - Rotate your arm to point toward the ceiling or, as close as possible to that position, hold it at the top. Kneeling Calf-Ham Stretch (2:44) Hold for 30-60s/leg - Start: One knee on the floor, the other leg straight ahead of you with toes pointing toward the ceiling. - Lean forward to touch your toes or get as close to them as possible. - Do not force it. - Hold where your range of motion stops. Day 7 Deep Squat Twist (2:57) Repeat 10-20x/side - Start: Deep Squat position, elbows against your knees. - Rotate one arm toward the ceiling or as close as possible. - Rotate back to the starting position, then repeat on the opposite side. - Do not force the range of motion. Dynamic Kneeling Neck Stretch (3:05) Repeat 10-20x - Start: Hands and knees on the floor. - Lift your chin as high as possible. - Lower your head back to the starting position. - Do not force it any higher than you can reach. - This stretch is dynamic - Repeat 10-20x. Wide Leg Adductor Stretch (3:14) Hold for 30-60s - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Walk your hands as far forward as possible. - Hold the position. - Do not force the range of motion. // The goal of this routine is to show you a simple way to calm your body and mind during times of stress, while improving your mobility and protecting yourself from future chronic pain. You don't have to aspire to bend like a pretzel to benefit from the powers of stretching. Start today, and you'll feel like a different person by the end of the week.

Alex Bernier

388,104 次观看 • 2 年前

Exclusive Breaking: Top American, award winning Doctor James Thorp MD warns that a new pandemic may be about to be declared. By 2025 the USA will see a population drop of approx. 240 million people. The Deagle report shows and makes further shocking declarations of population drops across the world. In the UK the fall in population will be from 67 million people down to 15 million people. What could cause this? War....or another pandemic that is real? The front company for Bill Gates otherwise know as the World Health Organisation (WHO) is attempting to grab control of the nations around the world using globalist infiltrators in our governments and there is increasing evidence that once Bill Gates gets control he will instruct the WHO to declare a pandemic. An H5N1 Avian Influenza pandemic could be the disease X that we have been warned will come. Its essential to have supplies of Anti-biotics and anti-viral drugs along with other medications. These can be obtained using the following link. Use code Jim10 to get 10% off. We may be witnessing another attempt to lock down the nations and turn our world into a Prison Planet. Get on board with our International Freedom Movement and join thousands of like minded people who are preparing for what's coming. We can show you exactly what to do. Don't be scared...get prepared!!! Don't get left behind. We are The Resistance. Join us. #H5N1 #GlobalPandemic The Wellness Company James Thorp MD
52:14

Exclusive Breaking: Top American, award winning Doctor James Thorp MD warns that a new pandemic may be about to be declared. By 2025 the USA will see a population drop of approx. 240 million people. The Deagle report shows and makes further shocking declarations of population drops across the world. In the UK the fall in population will be from 67 million people down to 15 million people. What could cause this? War....or another pandemic that is real? The front company for Bill Gates otherwise know as the World Health Organisation (WHO) is attempting to grab control of the nations around the world using globalist infiltrators in our governments and there is increasing evidence that once Bill Gates gets control he will instruct the WHO to declare a pandemic. An H5N1 Avian Influenza pandemic could be the disease X that we have been warned will come. Its essential to have supplies of Anti-biotics and anti-viral drugs along with other medications. These can be obtained using the following link. Use code Jim10 to get 10% off. We may be witnessing another attempt to lock down the nations and turn our world into a Prison Planet. Get on board with our International Freedom Movement and join thousands of like minded people who are preparing for what's coming. We can show you exactly what to do. Don't be scared...get prepared!!! Don't get left behind. We are The Resistance. Join us. #H5N1 #GlobalPandemic The Wellness Company James Thorp MD

Jim Ferguson

121,490 次观看 • 2 年前